EMOM 10 min
3 Power cleans

Goal & Intensity
-Build strength and power in the power clean with repeatable, high-quality lifts.
-The EMOM format reinforces consistency and technical control under moderate fatigue.
-The load should feel heavy but sustainable, allowing all sets to stay crisp and explosive.
-Each set of three reps is intentional, not rushed.
Main WOD RPE: 7–8/10 during the EMOM; challenging but controlled through all 10 minutes.
The post-WOD work sits at RPE 5–6 and supports recovery.
💡 Coach’s Tip
If bar speed slows or positions break down, hold the load steady or reduce it, this session rewards precision, not ego.
Why this workout: EMOM power cleans develop force production, timing, and confidence with heavier loads without the cost of maximal attempts. The post-WOD accessory work strengthens the upper back and shoulder stabilizers, supporting healthier and more efficient lifting long term.